WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • Laite ja kehonpaino Workout

    400m Soutu/hiihto 800m pyörä
    40 istumaannousu
    600m Soutu/hiihto 1200m pyörä
    40 kyykky
    800 Soutu/hiihto 1600m pyörä
    40 istumaannosu
    1000m Soutu/hiihto 2000m pyörä
    40 kyykky
    1200m Soutu/hiihto 2400m pyörä
    40 istumaannosu
    1400 Soutu/hiihto 2800m pyörä
    40 kyykky

    Aikaraja 50 min

  • Deadlift wave Strength

    Deadlift Wave

    3x 6-5-4

    .

    1: 4-6 reps in tank

    2: 2-4 reps in tank

    3: 1-3 reps in tank

    90s rest between the sets, 2min rest between the rounds

  • Extra Credit 15-02-2022 Workout

    Goblet Wall Sit With Pulse: 3 x 30s on 30s off.
    +
    - Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • 251021 Maanantai B Strength

    Deload week

    Pull-up progression VK 4/6

    3 rounds:
    8-12 pull-up
    8-12 strict ring dip / box dip
    Rest 2-2,5min

    6 viikon pull-up progressio, jossa tehdään vuoroviikoin negative pull-up + push-up ja vuoroviikoin pull-up + dip. Negatiiviset leuoissa tehdään vähemmän toistoja ja joka toinen viikko leuanvedossa pidemmät sarjat.

  • 051121 Perjantai C Workout

    Core finisher
    Hollow hold + arch hold tabata
    8 rounds 20s work / 10s rest

  • Twisted Macho Man Workout

    5x
    3min ON/1min OFF
    15 Bar Facing Burpees
    +
    AMRAP of
    3 Power Cleans
    3 Front Squats
    3 Push Jerks

    60/40kg.

  • Booty building and HSPU Strength

    1A) Back squat 4x8x70%
    1B) Strict HSPU 4x5

  • 1.Back Pause Squat Strength

    7 Sets:
    1 Pausing Repetition (3s in bottom)
    Sets #1+2 - 70%
    Sets #3+4 - 73%
    Sets #5+6+7 - 76%

  • BACK & CHEST Workout

    1a. Lat Pulldown 3x12
    1b. Push-Up 3x20

    2a. Landmine Press 3x10
    2b. Australian Pull-Up 3x12

    3a. DB Single Arm Bent Row 3x10/10
    3b. Alternating DB Floor Press 3x20
    3c. Elbow Plank Alt. Knee Across 3x16

    4a. Burbee Pull-Up 3x10

    5a. Barbell Rollout Ab Wheel 3x10

    • Choose weight that can be done with quality
    • YGIG / Rest same time you spent on set
    • a/b/c = superset (Athlete1 do all before Athlete2)

  • WOD Workout

    10 Kierrosta aikaa vastaan:

    3 T2B
    3 Burpeeta
    3 DB/KB työntöä

    TC: 15min